Did you sleep well last night? Maybe many people will answer: No．In fact, in the world about one third of the people do not have good sleep．If you say you do not have good sleep, it means: waking early and not getting back to sleep．You may get tired, worried and anxious．Your memory and ability to remember things will get worse．

    Then what should you do when you have the trouble? Do not worry about it too much．Let’s see if you can help yourself．The techniques（技巧）are as follows:

    First, make sure that your bedroom isn’t too cold or too hot．Keep it dark and quiet．

    Second, check your lifestyle:

    Do not drink tea, coffee, cola or chocolate four hours before bed．Drink less water and avoid night-time toilet visits．

    Set your body clock well by getting up and going to bed at the same time every day．Avoid daytime naps．

    Develop a relaxing bedtime habit．Read or listen to music, then take a warm bath．If you really can not sleep, try some bread, rice or milk．They will help you fall asleep．

    Go for a daily walk．Natural light helps you regulate（调理）your body clock, so exercise outdoors if you can．

    Forget the worries of the day．Write down any worries, thoughts or questions before you go to bed．With these written down, you will have less to think about and your sleep will become easier．

1． What is helpful for your night’s sleep?

   A． Tea．              B． Coffee．               C． Much water．              D． A glass of milk．

2． If you do not have a good sleep, maybe        ．

     A． your bedroom is neither cold nor hot           B． your bedroom is dark and quiet

     C． you had a nap in the daytime                      D． you took a warm bath before bed

3． This passage is mainly about        ．

     A． what we should drink before bed

       B． how to get a good sleep

     C． how to regulate your body clock

D． how to develop a relaxing bedtime habit